Warm Up
400m Row
into:
EMOM x 9min
1 – 5 Kip Swing + 5 Pullup
2 – 10 Dislocate + 5 Push Up
3 – 3 Inchworm + 6 Deadlift (empty Bar)
WOD
Stimulus:
Aim for unbroken on Nate + Cindy – Deadlifts 5+ reps at a time
Scaling:
Jumping MU/Burpee Pullup/Jumping Pullup/Hand Release Push Up
For Time: (30 minute cap)
5 Rounds ‘Nate’
5 Rounds ‘Cindy’
21 Deadlift (100/70kg)
3 Rounds ‘Nate’
3 Rounds ‘Cindy’
15 Deadlift (100/70kg)
1 Round ‘Nate’
1 Round ‘Cindy’
9 Deadlift (100/70kg)
‘Nate’ –
2 Ring MU
4 HSPU
8 KB Swing 32/24kg
‘Cindy’ –
5 Pullup
10 Push Up
15 Squat
Cool Down
2 mins banded shoulder stretch
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